September 7, 2012

37 Comments / Workout of the Day (WOD) / By

Friday 120907

“White Out with a Row”

For time:
1000 Meter row
30 Kettlebell swings (Men 70 lbs, Women 45 lbs)
30 Box jumps (Men 30” box, Women 24” box)
30 Overhead walking lunge steps (Men 45 lb bumper plate, Women 25 lb bumper plate)
1000 Meter row

Post time to responses.

Compare to September 2, 2012.

37 thoughts on “September 7, 2012”

  6. Angie

    Happy Birthday Aaron. You’ve been celebrating for a couple weeks now, haven’t you? 🙂

    WOD with 20″ box = 16:36, PR by almost 6 min

    Back Squats:
    3-3-3 @ 155-170-180

    Reply
  11. jen larkin

    ps- is anyone interested in playing on a kickball team? It’s through WAKA – http://www.kickball.com – there is a tulsa league that plays on Thurs nights for 8 weeks. Games start at 7 and end at 8. It’s a pretty social laidback group. 72.00 per player and that gets you a t-shirt, 2 parties where you drink for free, field reservations, and equipment.

    Starts Oct. 4th and ends Dec. 6th. If we get enough people we can get a team and if not we can join a team.

    Reply
  12. Nicole B

    Stroller Jog with the girl
    30 minutes (just shy of 3 miles)

    Back Squats
    3-3-3 @ 175-185-200

    Hope it’s a great birthday, Aaron!!

    Reply
  14. Nicole Mc

    Worked on squat snatch
    5@55, 3@65, 2@75, did lots @85…failed some..made some…will I ever like this lift:(

    Wod as Rx’d
    15:00

    Great job Christina…fun working out with ya!

    Reply
  15. AT

    Worked on snatches for strength
    WOD w/100# DB swing for KB
    = 14:00
    Great job Christina couldn’t catch ya. Thanks for suggesting the 100# Paige, I think.

    Reply
  18. Breck

    36/M/165

    WOD
    w/1000 meter runs ? (Ran around the gym and the telephone pole twice for the 1000 meters. Tried to GPS the distance but my Garmin Forerunner was acting up.)
    Right arm kettlebell swings (55 lbs)
    Right arm OH dumbbell lunge steps (45 lb dumbbell)
    Time: 12:43

    Don’t forget about the 5 year anniversary party tomorrow at 5:30pm!!

    I know some of you have already made donations for the basketball goal but if you offered to donate and haven’t yet, I am going to try to collect money tomorrow to give to Phil.

    I am sure there will be some b-ball going on so be sure to wear your game gear!

    A cell phone was found in the parking lot. Let me know if you are missing one.

    Happy late Birthday Aaron!

    Reply
  22. Aaron W

    back squat 3×3 185,195,205

    wod rx’d = 17:34 (time last year with 1000m runs 19:12)

    Thank CFJ fam for all the birthday wishes!

    Reply
  23. Denver

    Back Squat: 3 x 275-295-305#
    WOD with 78# K.B and Games Standard BJs = 13:09
    Happy B-day Aaron! Great Job noon class … Enoyed working out with you all!

    Reply
  36. Brandy

    WOD #1 from 9am to Noon
    Pulling up 1000 sq ft Wood Deck for United Way Day of Caring

    WOD #2 at the Bristow City Park – 6pm

    2 mile run
    30 rock ledge jumps at 24 inches
    30 hand release push ups
    60 walking lunges
    1000m run
    29:??

    I’m beat! Happy Birthday Aaron! Hope its been a good one!

    Reply

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top